Ever wonder what it would be like to open your fridge to find a full week of healthy, delicious food that’s prepped and ready to be eaten? Sure would make sticking with your diet and achieving fat loss a lot easier… Meal prep is a fantastic way to keep on track with your eating throughout the entire week. The idea is to plan out all of your meals on the weekend, most often on Sunday, then do the shopping and the prep at one time for the entire week. This day is labor intensive, but then your food is ready-to-eat for the next 6 full days. Here’s my 5 Step Meal Prep Guide to make your next food prep week really simple: Step One: Planning Get out your notebook and pen or pull up a blank note page on your iPad, it’s time to start planning for the week. Here are the questions that you’ll need to answer: 1. How many meals do I need each day?
- Check your calendar for special events
- Consider your appetite throughout the day
- Look at each day separately
- Consider who in the family needs which meals
- Check the calendar for guests or visitors
- Look at each day separately
- Browse around on your favorite recipe site
- Pull out your favorite cookbooks
- Find your family favorite recipes
- Plan recipes that use similar ingredients
- Making enough of some recipes for leftover meals saves time
- Narrow down to the exact list of recipes
- Make sure to include all ingredients in your list
- Organic Produce
- Pantry Items
- Save money by avoiding double purchases
- Fully make the baked goods for the week.
- Chop all vegetables.
- Gather all seasonings.
- Fully cook Monday’s dinner.
Your Reason Why
Why do you want to exercise and get into great shape? Grab onto the first answer that came into your mind. That is your unique reason why. Your reason could have to do with weight, size, shape, strength, appearance, health, function or longevity. Or it could be about something completely off the wall. Hey, it’s your reason and there are no wrong answers. This reason is your motivation. It’s the thought that you need to return to whenever you’re feeling discouraged or want to give up. Remind yourself of it often. Write it down and put it where you will see it everyday. If you just don’t quit then you’re bound to succeed.
Low Carb Mac and Cheese
Say what?! Mac and cheese without the traditional noodles! This is a recipe that kids and adults alike will love! Spaghetti squash is a fantastic replacement for traditional noodles – make it a habit to use these tender, squash noodles in all of your favorite pasta recipes. Enjoy! Servings: 6 Here’s what you need…
- 1 large spaghetti squash
- 1 teaspoon olive oil
- Sea salt
- Black pepper
- 2 cups broccoli florets, steamed
- 1 Tablespoon coconut oil
- 1 Tablespoon coconut flour
- 1 cup coconut milk
- 1 cup reduced-fat cheddar cheese, shredded
- ½ cup grated parmesan, plus 1 teaspoon grated Parmesan as optional garnish
- Salt and pepper, to taste
- 1 teaspoon red pepper flakes, optional garnish
- Preheat oven to 400ºF. Cut the spaghetti squash in half. Scoop out and discard the seeds. Spray the center of both halves of the squash with cooking spray, and place the cut side up on a cookie sheet. Roast until tender when pierced with a knife, about 50 minutes.
- Remove the squash from the oven, and let cool. Once it’s safe to handle, scrape the flesh into a large bowl. Add the steamed broccoli florets to the bowl, and set aside.
- In a large saucepan, melt the coconut oil on medium heat, and whisk in the coconut flour. Add the coconut milk, and whisk quickly. Turn heat down to low, add the cheddar and ½ cup grated Parmesan to the saucepan, and stir until melted. Remove from heat.
- Pour the cheese sauce over the spaghetti squash and broccoli mixture, and toss until all the squash is covered.
- Dish into 4 portion, and top off with the salt and pepper to taste plus red pepper flakes and extra Parmesan if you wish!
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It’s hard to find a dinner more satisfying than a steaming plate of flavorful pasta, but by now you’re well aware of just how fattening that is. Let’s not give up on our favorite pasta dishes…let’s make these dishes lighter, healthier and just as delicious by using noodles made from vegetables, rather than traditional, carb-laden pasta. If you’re new to cooking with veggie noodles, have no fear! It’s simple and satisfying to create comforting guilt-free pasta dinners, and I’m going to show you how… Guilt-Free Pasta Recipe #1: Spaghetti Squash Spaghetti squash is the easiest of all the veggie noodles to prepare since the noodles are already formed in nature. Cut a spaghetti squash in half and you’ll find a mess of seeds and stings in the center of thick, firm, yellow flesh. The seeds and strings are discarded, and that thick, firm, yellow flesh is cooked until tender and scraped off the skin, into a neat pile of soft spaghetti-like noodles. Pretty cool, right?! Make Spaghetti Squash Noodles:
- Preheat the oven to 450 degrees F. Cut the spaghetti squash in half, lengthwise and scoop out the seeds.
- Rub the inside of each spaghetti squash half with coconut oil and sprinkle with sea salt and black pepper. Place, cut side down, on a baking sheet and bake for 45 minutes, or until tender.
- Serve with your favorite spaghetti sauce and meatballs. Enjoy!
- Wash the zucchini and remove the green skin with a veggie peeler. Run the peeled zucchini through a spiral slicer to create long, thin noodles.
- Top with warm spaghetti sauce and serve immediately. Enjoy!
- Preheat the oven to 350 degrees F. Cut the narrow part of both squash off and peel off the skin. You should have 2 nice solid pieces of squash (no hollow section). Run this through a spiral slicer to create long, thin noodles.
- Toss the noodles with 1 teaspoon of olive oil and season with salt and pepper. Spread over a rimmed baking sheet and bake for 5 to 8 minutes, until tender.
- Serve immediately with the spaghetti sauce of your choosing. Enjoy!
- Wash one bunch of asparagus spears. Resist the urge to chop off the tough stalks, these are your handles! Cut off the asparagus tips and save. Hold onto the tough stalks and use a vegetable peeler to peel long asparagus noodle strands into a large bowl. Mix in a Tablespoon of fresh dill.
- In a small bowl combine 3 Tablespoons of lemon juice, 1 teaspoon honey and a dash of sea salt and black pepper.
- Heat a Tablespoon of olive oil in a medium skillet. Add the asparagus noodles. Sauté for 2 minutes then remove from heat. If you’d like, sauté the asparagus heads by throwing them in the pan after 1 minute. Toss with the dressing.
- Serve the noodles warm and garnish with fresh dill. Enjoy! Eating healthy, low carb meals like these are what it takes to have that lean, sexy body that you want. But don’t forget that a fit body also requires a consistent, challenging exercise program! Call or email me today and get you started on the fitness plan that’s custom designed for you. Let’s do this!
Eat with Purpose
Judge the food that you eat based on how nutritious it is. How full of vitamins, minerals, fiber and protein is it? Does it contain vital nutrients in each bite? Be picky about what you eat – and avoid those items that aren’t crammed with nutritional purpose. This is another reason that veggie noodles are superior to traditional noodles – simply compare the nutritional content of the two!
Flat Zucchini Noodles with Parm
Here’s another guilt-free pasta recipe for you! You won’t need a spiral slicer for this one, simply use a regular veggie peeler – like the kind you would use to peel the skin from a potato – to create long, flat zucchini noodles. This recipe has a scrumptious, nutty flavor that will make you forget all about traditional noodles. Feel free to serve with some sliced chicken breast, sliced hard-boiled eggs or steak for added protein. Enjoy! Servings: 4 Here’s what you need…
- 1 teaspoon coconut oil
- Pinch of salt
- 1 Tablespoon almond flour
- 4 large zucchinis, peeled with a veggie peeler
- 2 Tablespoons extra-virgin olive oil
- 2 cloves garlic, minced
- ½ teaspoon red pepper flakes (or more to taste)
- 1 Tablespoon minced parsley
- ¼ teaspoon black pepper
- Heat a large skillet over medium-high heat, about two minutes. Add the coconut oil, and once it’s melted, add the almond flour and a pinch of salt.
- Stir often with a wooden spoon, until it’s toasty brown, about two minutes. Remove crumbs from the pan and save for garnish.
- In the same skillet, add the peeled zucchini noodles. Sauté them until just tender, about one to two minutes. Turn heat to low.
- In a new pan on low heat, combine olive oil, garlic, and red pepper flakes, stirring with a spoon until fragrant, about 20 seconds.
- Transfer the zucchini noodles to garlic and oil mixture. Toss and stir until they’re coated.
- Turn off the heat and add parsley, salt, and black pepper. Sprinkle with almond flour crumbs before serving. Enjoy!